So, the cold weather is here, what do you do? Stop running instead and stay inside watching movies or checking your FB account? I like to go out and run, what do you think about this? Of course, I also do cross-country skiing and fun activities with kids.
You have some options to consider: take a break during winter months or join a local gym and start running on the treadmill or just invest in winter clothes and go run outside. I do hope you choose the last option but you will ask how to dress for running on cold weather? I’m glad you did it, and in today ’s article, I will detail all the necessary outfits.
Dress In Layers
As I mentioned in my article ‘winter running shoes,’ you should dress in layers. But let’s start from top to toes.
Cover your head! Just cover it because through the head you lose most of the heat, you sweat, and you could get a cold, you don’t want this, right? I have a hat made of fleece which has breathable material, and I’m not getting hot at my head. I recommend the following models:
Protect your neck with a buff or a scarf in the case is very cold outside. A good model and cheap I use:
Now the body trunk, the important part of your body. As I said, dress in layers.
- First layer a t-shirt with long sleeves or short, as you prefer, made of synthetic material which does not keep the sweat but eliminated to outside. It’s the same one which you use in summer when you run. Do not wear a cotton t-shirt because it keeps the sweat and it’s getting wet, and you will feel cold on your back. For women, I recommend a sports bra which keeps you dry, so choose a model which absorbs the sweat, like this one
- The second layer is a fleece blouse.
- The third layer you can use when it’s humid outside, and this is a wind and waterproof jacket. These are the ones I use:
Legs – I use a pair of leggings for running with some kinda fleece on the interior. If it’s very cold, I add a second pair of leggings which are windproof. If you know yourself with a bit of sensibility on cold, protect your knees. I use the following products:
Socks – same rule: chose a model which keeps your feet dry and absorbs the sweat. I recommend long socks, up to knees to protect the calves from cold and keep them warm.
Winter running shoes – I detailed about the winter running shoes, and I have the LaSportiva model
Hands – Use gloves made of fleece will keep you warm.
Other Things To Consider
It’s not a must, only when is not a sunny day, but for days with sun, I recommend a pair of sunglasses, a specific model for outdoor activities. The sun in combination with the snow can harm your eyes.
Special advice for girls (guys, if you want, feel free to use the information) – hydrated your skin, it’s essential, to avoid the skin dehydration. Use a hydration cream with sun protection. Yes, you heard me well. Use a ‘fat’ cream to apply on cheeks and nose, these two areas are very exposed when running.
When you go outside dress as I described, you might feel cold, but as soon as you start running, you will get warm. If you dress with to many clothes, you will feel OK when you go outside, but when you start running, you will begin to sweating abundantly, and you will not have enough energy for the run.
To feel comfortable when going outside, start the warm-up inside: use the jumping rope, run standing in the same place, if you have a treadmill use it. In this way, you put the blood in motion.
After running, dry your equipment or wash it, you decide. Don’t place your shoes on the laundry dryer or a radiator. The materials of the shoes, including the outer sole as well, will get soft and they will break easily. Also, the material will become rigid, and on the next run you could end up with wounds. One tip learned from my grandmother is to place big pieces of newspaper inside the shoes. The newspaper will absorb the humidity, and the shoes will get dry quickly.
How To Get Motivation?
You learn how to dress for running, you learn how to choose the running shoes and tips for running, but one thing is missing: motivation. So, how do you motivate to run when outside is cold and eventually snow?
I understand that during the cold days it’s hard to find the motivation to run outside, maybe you more inclined to watch a movie, stay inside a read a book, meet some friends or go out only for shopping or a visit to a mall. The days are shorter, it’s cold, you don’t’ want to leave the warmth of your home, am I right?
Let me help you. First, make a plan, start with a fixed schedule for running, and you should follow it. Give yourself punishments and have a serious discussion if you skip it. OK, if you are ill, it’s understandable. During the running encourage yourself by saying things like ‘one more km, and I’m done, I can do it,’ ‘just a bit more, keep going, a warm cup of chocolate is waiting for me ’ or ‘a good book is waiting for me’ things like that.
The best part of running in winter is that you enjoy the fresh air, calm, silence and snow. Do you agree? Personally, I appreciate all these things.
Still, not motivated? What about setting some goals like to lose some weight? Sound good, isn’t it? The secret is that you are the motivator.
Still Not Convinced?
If you are not motivated enough, I give some more ideas.
– Invite someone and run together. Establish a meeting point and start running
– Find a local running group, maybe you will feel motivated, and it’s also the group spirit
– Find a spring competition and develop a routine for training for the competition
Coming Outside For A Run?
I hope that now you have all the necessary information to start running in the winter. We know how to choose the winter running shoes, we know the important aspects to consider when running like making you visible, stay hydrated, just to mention a few, and also you learn how to dress in layers. That’s all you need to know. No excuse to staying inside. Will I see you outside for a run?
Till next time, stay healthy!